Monday, November 12th

A.

STAMINA SQUATTING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

B

METCON:

3rdAnnual  Veteran’s Day Tribute WOD

“The Three Wise Men” 

“Jeremy”

4 Minute AMRAP:

5 Hang Squat Snatch (135/95)

10 Bar Facing Burpees

Rest 2 Minutes

“Ben”

4 Minute AMRAP:

10 Power Cleans (135/95)

20 Pull-Ups

Rest 2 Minutes

“Beau”

4 Minute AMRAP:

15 Box Jump Overs (24/20)

30 Wall Ball Shots (20/14)

After the September 11th attacks on the US, Jeremy Wise joined the Navy and became a SEAL. Ben Wise already in the Army became a member of the legendary Green Berets. Beau Wise followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

C.

OPTIONAL MIDLINE(if time allows) 15 Minute Recovery Bike

20 Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00